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3 Day Work Out Plan

DAY 1

  1. CARDIO: 15 minutes THREADMILL and 15 minutes EXCERCISE BIKES
  2. ABS: Cable Crunches, Cable twist crunches,floor crunches and Decline sit up
  3. BACK: One arm dumbbell rows,reverse pull downs,seated cable row,wide grip pull down and dumbbell shrugs
  4. BICEPS: Standing dumbell curls, hammer curls,incline dumbbell curls, seated dumbbells curls and standing barbell curls

DAY 2

  1. CARDIO: 15 minutes THREADMILL and 15 minutes EXCERCISE BIKES
  2. ABS: Cable Crunches, Cable twist crunches,floor crunches and Decline sit up
  3. CHEST: Cable crossover, barbell bench press, flat dumbbell bench press, flat dumbbell flys, and incline dumbbell press
  4. TRICEPS: close grip push down, dumbbell kickbacks, close grip bench presses, one arm push downs and overhead barbell extensions
  5. DELTOIDS: bent over lateral raises, cable upright rows, standing barbell presses, lateral raises and seated dumbbell presses

DAY 3

  1. CARDIO: 15 minutes THREADMILL and 15 minutes EXCERCISE BIKES
  2. ABS: Cable Crunches, Cable twist crunches,floor crunches and Decline sit up
  3. LEGS: Barbell squats,dumbbell squats, dumbbell lunges, leg extensions, leg presses, standing leg curls, lying leg curls, one leg calf raises, seated calf raises and standing calf raises

5 day workout plan

DAY 1

  1. CARDIO: 15 minutes THREADMILL and 15 minutes EXCERCISE BIKES
  2. ABS: Cable Crunches, Cable twist crunches,floor crunches and Decline sit up
  3. CHEST: Cable crossover, barbell bench press, flat dumbbell bench press, flat dumbbell flys, and incline dumbbell press
  4. TRICEPS: close grip push down, dumbbell kickbacks, close grip bench presses, one arm push downs and overhead barbell extensions

DAY 2

  1. CARDIO: 15 minutes THREADMILL and 15 minutes EXCERCISE BIKES
  2. ABS: Cable Crunches, Cable twist crunches,floor crunches and Decline sit up
  3. LEGS: Barbell squats,dumbbell squats, dumbbell lunges, leg extensions, leg presses, standing leg curls, lying leg curls, one leg calf raises, seated calf raises and standing calf raises.

DAY 3

  1. CARDIO: 15 minutes THREADMILL and 15 minutes EXCERCISE BIKES
  2. ABS: Cable Crunches, Cable twist crunches,floor crunches and Decline sit up
  3. TRICEPS: close grip push down, dumbbell kickbacks, close grip bench presses, one arm push downs and overhead barbell extensions
  4. DELTOIDS: bent over lateral raises, cable upright rows, standing barbell presses, lateral raises and seated dumbbell presses

DAY 4

  1. CARDIO: 15 minutes THREADMILL and 15 minutes EXCERCISE BIKES
  2. ABS: Cable Crunches, Cable twist crunches,floor crunches and Decline sit up
  3. CHEST: Cable crossover, barbell bench press, flat dumbbell bench press, flat dumbbell flys, and incline dumbbell press
  4. TRICEPS: close grip push down, dumbbell kickbacks, close grip bench presses, one arm push downs and overhead barbell extensions

DAY 5

  1. CARDIO: 15 minutes THREADMILL and 15 minutes EXCERCISE BIKES
  2. ABS: Cable Crunches, Cable twist crunches,floor crunches and Decline sit up
  3. BACK: One arm dumbbell rows,reverse pull downs,seated cable row,wide grip pull down and dumbbell shrugs
  4. BICEPS: Standing dumbell curls, hammer curls,incline dumbbell curls, seated dumbbells curls and standing barbell curls
  5. TRICEPS: close grip push down, dumbbell kickbacks, close grip bench presses, one arm push downs and overhead barbell extensions
  6. LEGS: Barbell squats,dumbbell squats, dumbbell lunges, leg extensions, leg presses, standing leg curls, lying leg curls, one leg calf raises, seated calf raises and standing calf raises.

Aerobics

Aerobic exercise a great way for you to get fit, and is considered by most experts to be the single most important component of fitness. It is beneficial for weight loss, strengthens your heart, decrease their risk of coronary artery disease, cancer and diabetes, and tones your muscles. Aerobic fitness can be defined as the ability of the body’s cardiovascular and muscular systems to provide the necessary energy to sustain activity that uses the large muscle groups over an extended period of time. Benefits include

  • Increases the efficiency of respiration
  • Improves blood volume, distribution, and delivery to muscles,
  • Improves cardiovascular efficiency,
  • Increases the stroke volume, or the amount of blood pumped from the ventricle during each contraction of the heart

Get fit and health today. Sign up for our aerobics classes. Our schedule is:

Monday – Friday
9:30AM – 10:30AM
5:30PM – 6:30PM
6:30PM – 7:30PM

Toning/Abs

These exercises are a great way to flatten and firm the stomach, and firm the muscles on the legs and buttocks. Check out our Abs Room for all the equipment you need to get your six pack.

Weights

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement. Using weight exercises is a great way to tone muscles and build strength. It is also a great exercise programme for persons interested in body building. Get started with our wide range of weight equipment.

Weight Reduction

Our weight reduction programme is one of the more popular programmes that involves cardio exercises, fat and calorie burning workouts and toning exercises that helps you lose weight and firm the muscles.